Comparing Nutrients in 14 ounces Sunflower Seed Butter VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Sunflower Seed Butter	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	84.4% 2449kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	223% 290g	130g per day for Men 19-50 years
Sugars	57.7% 42g	14.2% 10.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	1.1% 0.79g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 2.4g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	105% 40g	38g per day for Men 19-50 years
Protein	122% 68.6g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	197% 31.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 941μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	606% 91mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	25.4% 254mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	188% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	204% 16.4mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	387% 8.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	378% 2643mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	501% 275μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS 51% whole wheat Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter versus 14 oz of 51% whole wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs 51% whole wheat Pasta:

• 14 ounces of Sunflower Seed Butter have 1.5 times more Vitamin B5, 2 times more Vitamin B6, 4 times more Vitamin B9 and 134.6 times more Vitamin E than 51% whole wheat Pasta.
• While 14 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 7 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and 51% whole wheat Pasta provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 14 ounces for Sunflower Seed Butter vs 51% whole wheat Pasta:

• 14 ounces of Sunflower Seed Butter have 2.4 times more Calcium, 3.7 times more Copper, 1.2 times more Iron, 3 times more Magnesium, 2.3 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 2 times more Zinc than 51% whole wheat Pasta.
• Both Sunflower Seed Butter and 51% whole wheat Pasta contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 1.7 times more Energy, 20.6 times more Fat, 13.3 times more Saturated Fat, 11.3 times more Omega 6, 4.1 times more Sugars and 1.3 times more Protein than 51% whole wheat Pasta.
• While 14 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 3.1 times more Carbohydrate and 1.8 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and 51% whole wheat Pasta offer comparable quantities of Omega 3 per 14 ounces.